New Ulm CrossFit – WOD
Warm-up
3 Rounds
100m jog
6 Air squats
6 PTTT
16 Jumping jacks
At Home Video: https://youtu.be/YZg4tNIJLAQ
Mobility
Pigeon 1:00 each
Child pose 1:00
Movement Prep
*Overhead Squat technique
Find correct OH position
Work on Stability in OH position
Work on control in the squat
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scaled: Weight as needed for good form, 200 m run
Home WOD
Metcon (Time)
5 Rounds
400m run
15 Air squats